Phofo ea protheine e ntle ka ho fetisisa bakeng sa ho theola boima ba 'mele ke efe?

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Haeba u batla ho theola boima ba 'mele, ho kanna ha bonahala ho le khahlanong le eketsa lintho tseo u li jang; leha ho le joalo, ho sebelisa phofo ea protheine ho thusa ho theola boima ba 'mele e kanna ea ba mohopolo o motle. Joale potso ke hore: Engmosa ea protheine phofo e molemo ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele?

Ho na le mefuta le mefuta e mengata ea protheine 'marakeng, ho kenyeletsoa casein, soya, pea, raese e sootho, hemp, le-ehlile-whey. (E amanang: Fumana Scoop ka Mefuta e fapaneng ea Phofo ea Protein)

Whey (mofuta oa protheine e tsoang lebeseng) esale e le morena ea seng molaong oa lefatše la protheine (ka lebaka la barupeli ba tummeng joalo ka Jillian Michaels le Harley Pasternak, ba hlapanyang ka lintho tseo). Boithuto bo bontšitse ka mokhoa o hlakileng hore Whey protein e ka thusa ho aha mesifa-empa na ke eona phofo e ntle ea protheine ea ho theola boima ba 'mele?

Paul Arciero, D.P.E., mokaedi wa Human Nutrition and Metabolism Lab kwa Kholetšheng ya Skidmore o bolela jaana: “Ruri ruri. "Whey mohlomong ke leano le sebetsang ka ho fetisisa la phepo ho thusa ho theola boima ba 'mele. Ke mohloli oa lijo o futhumetseng ka ho fetesisa oo u ka o jang. Sena se bolela hore e chesa likhalori tse ngata kamora hore o e je."

Ke 'nete: Liprotheine tsohle li na le thermogenic ho feta lik'habohaedreite kapa mafura, empa lipatlisiso li bontša hore whey ke eona kannetehaholo thermogenic. Phuputso e 'ngoe e phatlalalitsoeng ho American Journal of Nutrition e fumane hore phello ea thermic ea whey protein e ne e le kholo haholo ho feta ea casein kapa protheine ea soya ho batho ba baholo ba phetseng hantle, ba phetseng hantle.

"Whey ke e 'ngoe ea mehloli ea protheine e sebetsang hantle le e nang le limatlafatsi e loketseng batho ba tsepamisitseng maikutlo 'meleng le ba batlang ho theola boima ba' mele," ho lumellana le Ilana Muhlstein, M.S., R.D.N., moqapi oa moralo oa phepo ea Beachbody's 2B Mindset. "Ke protheine e felletseng, e fumanehang habonolo, e na le liprotheine tse ngata, hape e na le likhalori tse tlase, 'me e kopana hantle mefuteng e fapaneng ea diresepe tsa smoothie."

Kenya protheine ea Whey lijong le lijong tse bobebe, 'me metabolism ea hau e tla lula e phahame letsatsi lohle. (Ho na le mekhoa e mengata ea boqapi ea ho sebelisa protheine phofo lijong tsa hau-eseng feela ho li-smoothies.) Ho feta moo, Whey protein-le protheine efe kapa efe-e tla u boloka u ikutloa u khotsofetse nako e telele ho feta mefuta e meng ea lijo, ho bolela Arciero, eo ho bolela hore o kanna oa ba le li-snack tse nyane. (Bona: U lokela ho ja liprotheine tse kae ka letsatsi?)

Empa ho na le lebaka la boraro leo hobaneng protheine ea Whey e khothalletsoa batho ba lekang ho theola boima ba 'mele: "Ke lijo tse sebetsang ka ho fetisisa tseo o ka li jang ho o thusa ho qala ts'ebetso e bitsoang protheine synthesis, e qalang ho aha mesifa e mecha," ho bolela Arciero. Ka mantsoe a layman, protheine e eketsehileng e tla etsa bonnete ba hore u tšoarella ho mesifa eo u seng u ntse u e-na le eona-boima ba mesifa hangata ke kotsi nakong ea boiteko ba ho theola boima ba 'mele-'me e tla u thusa ho fumana mesifa habonolo. Sena ke sa bohlokoa hobane ha u na le mesifa e mengata, 'mele oa hau o chesa lik'hilojule tse ngata.

Mokhoa oa ho Sebelisa Protein Powder bakeng sa Loss Weight

Ehlile, ho fumana litholoana tse ntle, eketsa boikoetliso. Lipatlisiso li phatlalalitsoe ho Leqephe la American College of Nutrition o fumane hore koetliso ea matla le Whey li felletse ka ho fokotsa boima ba 'mele ho feta Whey feela.

Hantle-ntle u eketsa protheine ea whey joang lijong tsa hau? "Whey e ka kenyelletsoa habonolo lijong tse ngata tse fapaneng," ho bolela Arciero. "U ka e ja ka shake kapa ua pheha 'me ua baka ka eona." (Leka risepe ena ea liprotheine tsa li-pancake, lipepepe tsena tsa li-protein ball tse loketseng ho nooa habonolo, kapa risepe ea Emma Stone ea kamora ho ikoetlisa.)

Whey protheine phofo e rekisoa lijong tsa bophelo bo botle le mabenkeleng a livithamini hape e fumaneha e le tlatsetso libakeng tse ngata tsa smoothie. Whey e ka arohanngoa le lebese kapa ea kotuloa nakong ea tlhahiso ea chisi, empa e na le lactose e tlaase, e bolelang hore e ka sebetsa hantle esita le ho batho ba sa mamelleng lactose. Mosali ea tloaelehileng a ka sebelisa ligrama tse 40 ho isa ho tse 60 ka mokhoa o sireletsehileng letsatsi le leng le le leng, a ikemiselitse ho se fete ligrama tse 20 ka nako, Arciero o khothaletsa.

Haeba u batla mofuta o mong oa protheine e thehiloeng semeleng, "Ke khothaletsa ho khetha phofo ea protheine ea vegan e kenyelletsang motsoako oa lierekisi le raese," ho bolela Muhlstein. "Ho kenyelletsa ka bobeli ka mokhoa o le mong ho ka ntlafatsa profil ea amino acid hape ho etsa hore ho be le tatso e sa nke lehlakore."

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